• 720-449-CFIT

WOD

WOD for 12/2

By CrossFitOmnia | In Uncategorized | on December 2, 2015

A. Every 90 seconds for 9 min (6 sets) of:
– Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

B. For time:
– 45 Pull Ups and 45 Dips (Comp 30 Muscle-Ups)

Rest 5 MInutes

C. For time:
– 30 Power Clean and Jerks (135/95) (Comp 225/145)

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